Friday, March 13th, 2020

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up
400m run
Active stretching & mobility

Strength

BB Complex

3 Push Press

2 Push Jerk

1 Split Jerk

Conditioning

30 – 20 – 10 Burpee Box Jump Over 24/20

12/7 – 9/5 – 6/3 Muscle Ups    (scaled = 30 – 20 – 10 CTB/Pull up)

Extra Credit

4 Rounds

15/12 Calorie Bike

200 m Run

15/12 Calorie Row

200 m Run


Bootcamp

AMRAP 15

5 Knee to Elbow

10 Wall Balls

15 Cal Bike

Rest 2 minutes

AMRAP 10

5 Jumping Squats

10 DB Bent Over Row (right arm)

10 DB Bent Over Row (left arm)

15 Cal Row

Finisher:

3 Rounds

10 Sit-ups

30 sec side plank right

30 sec side plank left

30 hollow body hold

30 superman hold

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